If you’re trying to burn fat, High-Intensity Interval Training (HIIT) is an incredibly effective way to do it—you can get more done in less time, which means more rest and recovery, allowing you to hit the gym again sooner. HIIT also helps increase your cardiovascular health and aerobic capacity while boosting your metabolism, helping you burn calories long after your workout is over! Whether you’re looking to reduce body fat or just get stronger and more fit, HIIT has something for everyone! These are the 10 best HIIT exercises to help you burn fat fast!
1) Squat Jumps
Squat jumps are a great way to burn fat and tone your legs and butt at the same time. To do a squat jump, start in a low squat position with your feet shoulder-width apart and your hands behind your head. Then, jump up as high as you can, landing in the same squat position. Repeat for 30 seconds.
Burpees are a great way to get your heart rate up and your muscles working. Plus, they’re a full-body exercise, so they’ll help you burn fat all over. Here’s how to do a burpee:
- Start in a standing position with your feet shoulder-width apart.
- Lower into a squat position with your hands on the ground in front of you.
- Kick your feet back so you’re in a push-up position.
3) Jump Lunges
Jump lunges are a great way to get your heart rate up and work your lower body at the same time. To do a jump lunge, start in a split stance with your right leg forward and your left leg back. Lower into a lunge, then explosively jump up, switching legs in midair so you land with your left leg forward. Repeat for 30 seconds, then switch sides and repeat.
4) Lunge + Knee Up
This is a great exercise for your lower body and core. Start in a lunge position with your right leg forward and your left leg back. Bring your left knee up to hip height and then return to the starting position. Repeat on the other side. Do 10 reps on each side.
5) Mountain Climbers
Mountain climbers are a great way to get your heart rate up and torch some serious calories. Plus, they target both your upper and lower body, giving you a well-rounded workout. To do them, start in a push-up position with your hands directly beneath your shoulders. Then, alternate bringing each knee up toward your chest, keeping your back straight and abs engaged the entire time. Challenge yourself by going as fast as you can while still maintaining good form.
6) Push-Up Jacks
- Start in a push-up position with your feet together.
- Lower your body into a push-up, then jump your feet out to the sides so you land in a low squat position with your hands on the ground.
- From here, jump your feet back together and explosively jump up into the air, reaching your hands overhead.
- Land back in the push-up position and repeat for 30 seconds.
7) Tuck Jumps
A tuck jump is a plyometric exercise that works your quads, glutes, and core. It’s a great move to add to your HIIT routine because it gets your heart rate up and helps you burn fat quickly. To do a tuck jump, stand with your feet shoulder-width apart, arms at your sides. Bend over and place both hands on the ground in front of you. Now leap up into the air while bringing both knees towards your chest so that they are tucked tightly into your stomach as you’re coming off the ground—think about this like doing a standing cartwheel with both feet tucked tightly under your body.
8) Sumo Jumps
Sumo jumps are a great way to get your heart rate up and burn some serious calories. To do a sumo jump, start in a low squat position with your feet shoulder-width apart and your hands in front of you. explosively jump up, driving your hips forward and swinging your arms back. As you land, return to the squat position. Try doing three sets of 10 reps.
9) Boxer Shuffle
If you’re looking for a move that will get your heart rate up and help you burn fat fast, the boxer shuffle is a great option. This exercise is a simple yet effective way to work your whole body, and it can be done anywhere without any equipment.
10) Side Shuffle
This move is great for your hips and thighs. Start with your feet together and shoulder-width apart, then take a big step to the right with your right foot. Lower your body into a side lunge, then push off your right foot to return to the starting position. Repeat on the other side.